The Problem With Posture Advice: What the Research Really Says
By Ramsey Rumig, RMT | Blue Mountain Wellness – Collingwood, Ontario
Posture Advice Is Everywhere. But Is It Actually Helping You?
“Sit up straight!”
“Don’t slouch!”
“Your forward head posture is ruining your back!”
Sound familiar?
Posture is one of those topics everyone seems to have an opinion on. The truth is, most posture advice is outdated and oversimplified. As an RMT who works with athletes and professionals in Collingwood and Blue Mountain, I’ve seen firsthand how these beliefs can cause more fear around peoples body which does more harm than good.
So let’s break down some of the most common posture myths, test them against the latest research, and offer a more grounded, evidence based perspective.
Myth #1: Poor Posture Causes Back and Neck Pain
This is probably the most common belief in the posture world and it’s only partially true.
🧠 What People Think:
If you sit with rounded shoulders or slouch, you’re “ruining” your back and setting yourself up for pain.
📚 What Research Says:
There’s no consistent evidence linking static posture to chronic pain. A 2021 review published in The Journal of Orthopaedic & Sports Physical Therapy found no strong correlation between “poor” posture and low back pain. In fact, people with textbook “perfect” posture still report pain, while others with forward head posture or spinal curvature often feel great.
🧰 My Take:
What matters more than how you’re sitting is how long you’re staying in one position. The body loves movement and variety. When we become rigid in our posture habits, the body starts to act out. Instead of chasing one ideal posture, we should be chasing postural adaptability, the ability to move between positions easily and often.
Myth #2: You Should Sit Up Straight All Day
This is one of those well intended ideas that actually causes tension over time.
🧠 What People Think:
Sitting up straight all day protects your spine, keeps your core engaged, and builds better posture habits.
📚 What Research Says:
Being in any one posture for extended periods is stressful to the body. Even “good” posture becomes uncomfortable when held for too long. A 2020 study in Human Movement Science emphasized that dynamic sitting (changing positions often) is more beneficial than maintaining static alignment.
🧰 My Take:
Your best posture is your next posture. The goal isn’t to stay perfectly upright it’s to develop the body awareness and tissue health to shift, reset, and move throughout the day. This is where massage therapy and mobility work really shine. Taking a moment to change up what kind of chair your using, switching between an ergo chair and a Swiss ball, standing and kneeling are good examples of how anyone could apply this research.
🌀 Related: Learn how fascial release and mobility sessions can support posture recovery →
Myth #3: Massage Therapy Can Fix Your Posture Permanently
Massage therapy does a lot… But it’s not a magical reset button.
🧠 What People Think:
One deep tissue massage session and you’re good to go for life.
📚 What Research Says:
Massage therapy can reduce muscle tension, improve proprioception (your body’s sense of position), and enhance body awareness but lasting postural change comes from consistent movement, breathwork, nervous system regulation, and strength training.
Read more about What Massage is actually doing for you→
🧰 My Take:
Massage is a powerful tool for reconnecting with your body. It helps you release patterns of bracing, unwind fascial restrictions, and down-regulate the nervous system. But if we’re not changing the habits and movement patterns that got us here, results won’t stick.
That’s why I blend hands-on work with nervous system education and mobility coaching so posture shifts aren’t just temporary relief, but real rewiring.
🌀 Book a mobile massage session in Blue Mountain →
Myth #4: Fixing Posture Means Holding Yourself in Place
False. And this is where a lot of injuries start.
🧠 What People Think:
Once you’ve “corrected” your posture, you should lock it in, shoulders back, core tight, and hold.
📚 What Research Says:
This kind of bracing actually creates unnecessary muscle guarding and compressive force. A study in Musculoskeletal Science & Practice found that rigid postural correction can increase fatigue and strain, especially in the spine and neck.
🧰 My Take:
I do use bracing, shoulders back and core engaged while training with weights to maintain tension and reduce injury risk however this type of strict form is reserved for the gym, not your daily posture. Ideally posture is fluid, not frozen. It’s like a dance, not a deadlift. The body was built to move, to shift, to respond. Strength, fascia health, and nervous system flexibility are what give us posture that holds up in real life not holding ourselves in place out of fear.
Myth #5: Posture Is Just About Structure Not the Nervous System
This one misses the biggest part of the picture.
🧠 What People Think:
Fix the spine and the muscles, and your posture will fix itself.
📚 What Research Says:
The nervous system plays a huge role in posture. Chronic stress, trauma, or stored emotional tension can cause the body to hold itself in protective shapes (collapsed chest, elevated shoulders, locked knees). These are not just structural issues they’re protective positions.
🧰 My Take:
One of the most powerful ways to improve posture is to create a felt sense of calmness and safety in the body. That’s why I focus on nervous system regulation during bodywork, so the body can release what it’s holding and release protective patterns that no longer serve us from the inside out.
🧭 The Bottom Line: Posture Is a Conversation, Not a Command
Instead of forcing your body into an idea of what posture “should” look like, start listening to what your body actually needs.
✅ Move often
✅ Stay curious
✅ Build awareness
✅ Don’t chase perfection. Chase ease, and adaptability
🌿 Want to Improve Your Posture Without Forcing It?
At Blue Mountain Wellness, we specialize in hands-on therapy, movement education, and nervous system-focused massage brought right to your door in Collingwood, Blue Mountain, and Thornbury.
🌀 Book your mobile massage session here
🌀 Learn more about fascia, posture & mobility here
